X-Fit : 06/02/17

WARM UP

  • General Movements: Unit Foundations
  • Mobility / Activation

 

A. Back Squat,

1 x 10 @ 50%

1 x 8 @ 60%

1 x 5 @ 70%

3 x 5 / 3 / 2 Cluster @ 75%

 

B1. KB Walking Lunges 3 x 12 steps

B2. Loaded Push Ups  3 x 8

B3. Reverse Grip BB Bent Over Rows 3 x 8

 

C. Blitz

5 x Power Cleans @ 90 / 55kg

10 x Power Cleans @ 80 / 45kg

15 x Power Cleans @ 70 / 35kg

** Every time the bar is dropped 3 burpees over the bar must be completed before completing the remainder of the reps.